Late night hunger doesn't always mean having chips, ice cream and fast foods. The heathy late night snacks choices can help meet cravings, improve sleep and prevent feeling stuffed up after snacking. Here are 20 healthy late night snacks, from light bites to protein-rich snacks, plus healthy midnight snacks for sweet cravings and healthy meals to eat at night (when you're hungry, not just snacking out of habit).
What Are the Best Healthy Late Night Snacks?
Healthy late night snacks are light, easy to digest, and have a small amount of protein or fiber to avoid a spike in blood sugar before bed. Alternatives such as Greek yogurt, a few nuts or peanut butter on a banana will keep you full without being greasy or sweet.
What Makes a Good Healthy Late Night Snack?
A healthy late night snack is one that falls somewhere between the two extremes; an over-eating too heavy late at night or a too sugary snack that raises blood sugar and leaves you hungry an hour later. The ideal healthy late night snacks are typically low in added sugar and fried fat, high in protein and/or fibre and under 200 calories. The general rule of healthiest late snacks is to keep it simple and easy so that you would actually make it at 11pm without a lot of effort.
Timing also matters. If you eat good foods within 30–60 minutes of your bedtime, you give your food time to digest before you go to sleep, which makes it less likely to cause discomfort or acid reflux.
Healthy Late Snacks: Quick and Light Options
These healthy late snacks take less than 5 minutes to prepare and are great for those that are in a hurry or just looking for something light. These late snacks are healthy and ideal when it's late and you are not thinking too clearly about food:
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A small bowl of greek yoghurt and some berries
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Spoon of peanut butter on a banana.
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Some roasted almonds (10 to 12)
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Hummus-filled cucumber slices
They're a healthy option for late snacks and will stay fresh in your kitchen, making it less tempting to grab a bag of cookies or chips. Having these healthy late night snacks on display in your kitchen can alleviate decision fatigue that can contribute to choosing less nutritious late night foods.
Good Snacks for Late at Night When You Want Something Filling
Sometimes a light bite isn't good enough and you need something else which is more satisfying. These late night snacks are better than others because they provide more sustainment and won't leave you feeling heavy:
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Honey drizzled cottage cheese (paneer)
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Small bowl of roasted chickpeas
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It is best to serve boiled egg with a bit of salt and pepper.
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Whole wheat toast and mashed avocado
These great late night snacks can keep the 2am wake up call from an over full dinner at bay. These healthy late night snacks are also great for meal planning for a busy week night.
Healthy Midnight Snacks for Sweet Cravings
If it is a night when nothing but a sweet will do, here are healthy mid-night snacks that will help curb that craving without sending your diet off balance:
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Some squares of dark chocolate (70%+ cacao)
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Frozen banana bites blended to a soft serve consistency.
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A small bowl of curd containing a teaspoon of jaggery
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Dates filled with a small amount of peanut butter
These healthy midnight snacks offer sweetness from natural sugars, which is less harsh on blood sugar levels prior to sleeping.
Healthy Night Time Snacks for Better Sleep
Some healthy snacks for nighttime are rich in nutrients that are associated with improved sleep quality, like magnesium and tryptophan:
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Heat with a pinch of nutmeg
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Not many walnuts
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Kiwi fruit is one food that is believed to promote sleep onset, due to some studies indicating this.
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Tea made of chamomile and a small oatcake.
These healthy snacks for night may help you feel full and get a good night's sleep. Try to switch up a few of these healthy snacks for the night from week to week to see if they effect you or not.
Best Mid Night Snacks for Protein Lovers
These best mid night snacks can boost your protein level without packing on calories for people who work out regularly or are working to build muscle. The choices of best mid night snacks such as these over a simple sugary snack will make a difference in next day recovery:
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A small protein beverage (milk or water)
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Cinnamon cottage cheese. Cinnamon Cottage Cheese.
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Edamame, boiled with sprinkles of salt
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Greek yogurt with protein powder added.
Those who train late in the day may find these best evening snack ideas helpful to help support their muscle growth throughout the night. If the ingredients are already pre-portioned, it will sure be easy to prepare these best mid night snacks.
Healthy Meals to Eat at Night If You're Actually Hungry
It's possible that you're craving a snack when you're truly hungry, due to a poor dinner meal. If so, this means that healthy snacks for evening meals are more effective than a small snack:
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Wrapped in a little whole wheat tortilla with veggies and paneer.
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Moong dal soup with toasted slice of bread
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Break 2 eggs and stir in some sautéed spinach. Scramble 2 eggs and add sautéed spinach.
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A small amount of Khichdi
Having a nutritious dinner is better than eating several snacks. Having a couple of well-prepared evening meals on hand that you can eat out of boredom rather than hunger can help curb the habit of snacking needlessly.
Conclusion
Hungry at night is a normal experience and healthy late night snacking doesn't have to be without taste and satisfaction. If you are looking for healthy late night snacks, there is something here for pretty much any craving or goal. Looking for a more health-conscious snack tonight? Select 2-3 of these 20 healthy late night snacks, fill the pantry at home, to avoid temptations of less healthy choices.
FAQs
Are healthy late night snacks bad for weight loss?
Not necessarily. Snack foods of less than 150-200 calories, and containing some protein or fiber, usually don't affect the progress of a weight loss program so long as the total calories for the day remain in a deficit. This is easier to handle if you stick to healthy late snack choices instead of calorie-laden processed foods.
What are the best healthy midnight snacks for sugar cravings?
Dark chocolate, dates and peanut butter, curd and a pinch of jaggery are some healthy dessert items that will help you to curb your cravings for sweet things without causing a big sugar rush.
Do healthy night time snacks actually improve sleep quality?
Certain healthy snacks that have magnesium (walnuts, kiwi) or contain tryptophan (warm milk) are linked to a faster sleep onset, but this can vary from person to person.
What are good snacks for late at night after a workout?
Protein shakes, Greek yogurt with protein powder, or cottage cheese are among the best mid night snacks after workout, as they help to repair muscles overnight. These are also included in the more filling good snacks for late at night when it's not just a craving but a hunger that has gotten the better of you.
Should I eat a full meal or a snack if I'm hungry late at night?
Healthy meals to eat at night — such as a small wrap or soup — are often more satisfying than a few small snacks eaten through the night, and if you're truly hungry, you won't feel the need to keep eating.
